Name: Playbook - Taylor Hansen - Booty Builder - Day 3
Uploaded: 2023-01-02T23:36:30.411Z
Duration: 60 min
Description: Booty Builder - Day 3

Spend 5-10 minutes warming up to prepare your body for the workout and to help prevent injury.
Recommendation:
3-5 minutes of cardio of choice
3-5 minutes of dynamic stretches and warming up with light exercises

After your workout focus more on static stretches to cool down.

** Static stretches are those in which you are still and hold a single position for period of time, up to about 45 seconds.
** Dynamic stretches are those in which you are moving in a stretch.

- Place feet higher on the platform with feet in a narrow stance and toes slightly angled out
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward by squeezing your butt and use your hamstrings to power back to standing

Romanian deadlifts

- Place one foot on a bench or box and the other out in front of you 
- Squat down to pick up dumbbell and with a set back stand back up
- Engage your core
- With a slight forward lean go down until you reach shin height , shin should be vertical 
- Stand back up and repeat for needed reps
- Repeat on opposite side 

Make sure you are feeling it mostly in your glutes rather than your quads 

Reps = total per side

Dumbbell bulgarian split squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Go heavy!

Reps = total reps (6 each side)

Dumbbell step ups

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side
- Keep core engaged and don’t arch your back
- Slow and controlled movements

Reps = total per side

Cable glute kickback

Booty Builder - Day 3

Booty Builder - Day 1

Nuther great one! Felt like it might be missing some hamstring curls to offset all the quads but still felt great 🤩

Booty Builder - Day 3

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